Bloating, gassiness, and abdominal discomfort are the last thing you expect to experience when you eat a healthy diet but for 1 in 10 people, it’s an everyday reality. Bloating can be very connected to what you eat; if you are feeling gassy, bloated or that your abdominal is distended after eating there are a few dietary changes that you can make to ease discomfort.
Before I dive into the reasons why a healthy diet can make you more bloated, it’s important for you to know that gas is not always a bad thing. A little bit of gas on a healthy diet is a sign that our good gut bacteria are being fed- which is a good thing! However, the gas should not be foul, painful or cause extreme bloating or distension. If the latter is what you experience, this is what you need to know:
You might be eating too much fiber too soon
If you haven’t been eating much fiber and suddenly started eating a whole bunch of fruit, vegetables and whole grains, your digestive system is going to have a hard time with it. Increasing fiber slowly over the course of a few days or weeks will avoid the fiber belly bloat. Start by adding in 1 or 2 servings (½ cup cooked or 1 cup raw) of fruits and vegetables. Increase by another 1 – 2 servings after a few days.
You might not have enough fat in your diet
It’s easy to put all the emphasis of a healthy diet on fiber but healthy fat can’t be overlooked. Ramping up your fiber intake without eating enough fat can make you backed-up and bloated. Aim for a good sized dollop of healthy fat like olive oil, nuts, seed and avocado with each meal.
You might have a FODMAP intolerance
FODMAPs are a group of carbohydrate molecules that some people are unable to digest. When not broken down by normal digestive functions, the carbohydrate molecules pass to the large intestine where they are rapidly fermented by bacteria, causing gas, bloating and abdominal distension.
FODMAPs are found in everyday healthy foods like avocado, apple, mango, cauliflower, onion, garlic, beans and whole wheat. If you eat a lot of these and suffer from gas, bloating or bowel irregularity, schedule a Holistic Nutrition initial appointment to discuss a low FODMAP diet.
Bonus: You aren’t paying attention while you are eating
Eating while distracted by your phone, television or computer will make you bloated no matter what you eat. Yuor digestive system does not work to its full potential when you are distracted. An easy way to reduce gas and bloating is by paying attention to your food while you are eating.
March Promotion: Schedule an Initial Consultation with Jessica Mosiuk, Registered Holistic Nutritionist and receive a complimentary 7-Day meal plan ($100 value).